130806

olympic lifting.
-------------------
7x1 split jerk. work up to 90% of 1RM. rest as needed.

strength.
-----------
3x5 bench (jerk/shoulder to overhead width grip) . "heavy" sets, not maximal. rest as needed.

conditioning.
-----------------
for time.
    15 chest to bar pull ups.
    15 handstand push ups.
    200m run.
    30 chest to bar pull ups.
    30 handstand push ups.
    400m run.
    15 chest to bar pull ups.
    15 handstand push ups.
    200m run. 

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225.245.255.275.285.295.305.

225.245.255.
9:10.